Lepoja

AMRAP 5′ with 2′ rest
6 Strict Presses 42,5/30kg
9 Box jumps 60/50cm

Warm up
3 Rounds
5 squats
10 pompes
10 sit ups
5 back extension

Skill
Double under
Truster

Wod
1000m rameur
55 trunk jumps
21 t2b
100 Russie twist 6kg Slam Ball
29 truster D.b.
55 sit ups
100 walking lunges
36 burpees
100 D.u. Or 300 singles
15 turkish get ups KB

Get out of the gym

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EMOM 10:
1 split jerk ( focus on speed and technic, use blocks or rack)

EMOM 16:
1: 5 tng power clean ( use 70-75%, heavyish but with good technic)
2: 5 tng push jerk ( barbell from rack)

Front squat
5x3 ( pause 2s at bottom with each rep)
Rest 3min btw sets

3 rds accessory:
45-90s D-ball bear hug carry 150/100lbs
20-30m yoke/barbell/ dual kettlebell OH-carry
30m max load farmes walk
Rest as needed

For Time :
42-30-18
► WallBall Shot
► Sumo Deadlift High Pull
► Box Jump
► Push Press
► Cal Row

Round 1:
1000 m Row
1.6k Assault Bike
200 Single Unders
Round 2:
750m Row
1k Assault Bike
150 Single Unders
Round 3:
500m Row
0.8k Assault Bike
100 Single Unders
Round 4:
250m Row
600m Assault Bike
50 Single Unders

3 Rounds
20 Lateral bar burpees
30 Wallballs 30/20lbs